A Year From Now You’ll Wish You Had Started Today



By: Guest Blogger Mary Moran

I’m thrilled to have been asked to join 411fit.com‘s bloggers and I look forward to helping motivate and inspire YOU because I know that you will do the same for ME!  Together, we can do this! And I can GUARANTEE you that no matter how much you have to lose – whether it’s 10 lbs or 110 lbs – if you start to make small changes in your life today, you’ll be SO glad you did!  Just imagine where YOU could be in just one year from now!

July 2008

For almost my entire adolescent and adult life, I’ve begun each new year saying “I want to lose weight.” I’d try for a month or two but then get frustrated with the process when the weight didn’t come off fast enough, thinking, “This isn’t working!”  I’d end up disappointed with myself, feeling as though I failed…yet again. What I know now, but failed to realize at the time, is that the only “failure” was having given up!  Weight loss is not a race and EVERY ounce lost was a step in the right direction!

I began the journey to re-claim myself in 2009 when I declared it to be “The Year of Me!”  I finally sought help for the extreme upper back pain I’d been dealing with for four years after it had gotten so bad that I was having visions of a wheelchair in my not-so-distant future. I was given a diagnosis of Myofascial Pain Syndrome, which is a chronic condition that affects the fascia (the connective tissue covering the muscles) and to help alleviate the pain, I was told I needed to strengthen and stretch my muscles.  Apparently the years of general inactivity and sitting at a desk job had caused weakness.  But deep down I knew what nobody – not even my doctor or physical therapist – was willing to come right out and say… that being 100+ lbs overweight was not helping me.  
In fact, it was hurting me – literally!

August 2010

I started to workout sporadically on my own and then signed up for my (former) company’s wellness plan with Salus, Inc. in Delafield, WI, run by 411fit.com’s own Briana and Michael Boehmer.  I was pushed beyond belief, gained confidence in my abilities and became extremely strong in a relatively short amount of time!  I felt better than ever but despite working out intensely 4-6 days/week, I’d only managed to lose 12 lbs during 2010. It was a loss, but come on…a ONE pound per month average?  With as much as I was working out, it should have been coming off MUCH faster.  Michael and I joked around a lot but during one discussion about my food journaling (or lack thereof), he looked at me and calmly said, “You know what you need to do.”  I knew I was standing in my own way.

January 2011 – 55 lbs lost!

Two months later, after a long discussion with my sister, Laura, we decided that we would begin Weight Watchers together.  We were both ready to make changes in our lives and that meant getting the food under control.  We went to our first meeting on January 11, 2011 and it was one of the best things that we’ve both ever done for ourselves!  My average loss has been slow but I have learned many things about myself along the way. I have been extremely reflective during my journey and I am focusing on finding balance and making true changes in my life that will not only help me get to my goal, but ensure that I stay there once I do! Am I glad I started a year ago?  Absolutely!  
Just look at the difference!

Like you, I am going through this journey right now.  I’m well acquainted with the negative self-talk, the embarrassment and the excuses that come with being overweight.  I have lived with the doubt, the struggles and the damage it does to your confidence and self-esteem on a daily basis.  I’ve heard the whispers and the assumptions of laziness or “simple” lack of willpower.  Oh if it were only that simple, right?!  I’ve had to listen to well-meaning people who’ve never had a weight problem lecture me on how I should go about losing my weight.

But, more importantly, I know what it feels like to start to believe in yourself again and I know what it feels like to have had that “click” in your brain that says “I AM worth it!” and “I don’t belong in this body any more!”  I also understand how important it is to have the support of someone (or thousands of others!) going through the same thing and/or with someone who believes in you…even when you don’t.

So if you’ve been on the fence…or you need a gentle push back into action, go to www.411Fit.com today and register. It’s free for individuals. Start today!

If you’re a trainer or a health coach, 411Fit just launched a new coaching dashboard to help you track your clients more easily and with greater interaction. The best part? They’re offering 45 days free! Click here to learn more or sign up today!

Don’t Be A Fitness Casualty

Top 5 Secrets To Start and Maintain Your 2012 Exercise Plans

By: Briana Boehmer

The first two months of the year my health club is JAM PACKED (and I mean it!) with people exercising like it’s their job.  Then March hits…and all is back to normal.  Same regulars – no hustle and bustle.  The yearly question rears it’s head – why is it so hard to stick to our well-meaning goals?

My take on this never-ending phenomenon – we set ourselves up for “failure” before we even start.  When we peek into other aspects of our lives, take finances for example, we find that proper planning and paying attention to our personal circumstances is critical.  So why, oh why, would it not be the same when it comes to health and wellness goals?

If you’re sick of starting your fitness regime over and over again, follow these 5 key tips I tell all my clients to take very seriously.  If you do, you will find it VERY hard to quit!

  1. Don’t bite off more than you can chew.  Be realistic with where you are at and what you should be changing.  One of the biggest mistakes I see people make when setting up a new exercise routine is trying to “do it all”.  Not only is this dangerous, it is in most cases very counterproductive in relation to your end goals.  Please heed this advice; there is value in gradual change.  True habits are formed with careful consideration and dedication.  Taking goals in incremental steps ensures you actually learn a new habit that sticks.  Little changes turn into big successes.
  2. Create accountability.  Top on my list for successful behavior change!  When you are accountable in a MEANINGFUL way to someone or something you are more likely to feel a greater sense of responsibility toward what you are doing.  Find a friend, family member, group, coach or even on-line support that will help you stick to the goals you have set.  Tell your accountability source what your goals are and give them specifics on how you need help!
  3. Journal your activity and progress.  411Fit knows that when you journal your exercise and nutrition (meaning actually WRITE IT DOWN!) you are without question more likely to lose weight, gain fitness, and make behavior changes.  Knowing what you are doing helps you clearly see where you need to go.
  4. Make it fun.  Sure, seems obvious.  We don’t stick to things in life when they aren’t fun. When you enjoy what you do, change is easy.  Given the proper oomph, you can make anything fun…see our blog about fun ways to exercise … but more importantly take a look at what you enjoy!  Then decide how you can turn what you enjoy into a healthy habit.
  5. Enlist SMART resources!  Fitness software that is easy to use and easy to find!  Tools like 411Fit help provide a huge chunk of what I have laid out here.
    – Guidance on appropriate goals that aren’t too big to chew
    – The ability to create accountability with friends, a community, and experts
    – Journaling
    – Challenges, reports, a social network…so much fun to be had!

Believe me when I say change doesn’t have to be hard…we usually just make it harder than it has to be.  Set yourself up for success and be one of those gym regulars.  Come on! Prove me wrong come March!  We would love to hear from you and what you have done to stick to YOUR goals!

411Fit Provides Full Suite of Services for Wellness Professionals

By Briana Boehmer

When we think about the needs of health professionals in today’s ever-evolving health crisis, we don’t put our hands up in mutiny; we put our heads down and keep creating. The creators of 411Fit are passionate about making a lasting impact on the health of our world. We believe that everyone has the opportunity to live a healthier life with the right knowledge and action. This is where you come in.

Certified Personal Trainers, Health Coaches, Dieticians, Nutritionists, Doctors and other health professionals have a wide range of needs based on their specialties. Our mission is to bridge the gap for ALL health professionals putting effective tools in their pocket and making their job of educating the public easier and more effective.

We know there is still a big disconnect. You want to provide individual and corporate solutions but don’t always have the right tools to do so. 411Fit has worked hard to provide the missing link for ALL wellness professionals. The chart below highlights key aspects of 411Fit’s suite of services along with a comparison to the needs of health professionals.

411Fit is the first web-based application to provide tools to the individual, corporation, and health professional all in one.

  • An individual needs tools to help keep them on track, provide education and motivation, and ultimately see progress with their health and wellness goals.
  • Corporations need viable tools to create a happy and healthy workforce. We spend more time at work than we do anywhere else…if we are well at work that translates to being well in other aspects of our life.
  • Health professionals are our most personalized avenue to understanding and working on our health. At the highest level, health professionals can provide the missing link to reaching one’s desired level of wellness.

Use the chart below to fill out what areas you address with each client/patient. Compare the spaces that are missing with 411Fit’s offering.
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How would your capacity be enhanced if all of those services were available to you in one robust tool? Good news! They are!

Ready to get fit? Visit 411Fit.com.

Top 10 Ways People Are Finding Success with 411Fit

By Briana Boehmer

  1. Quick and easy journaling of exercise and nutrition. We have a database of 481,153 USDA, commercial, and packaged foods along with 2,925 exercises, which makes logging what you do effortless.
  2. Learning new ways to eat. The 411Fit Recipe Exchange is a great way to find ideas for your next healthy meal. Search the exchange by nutritional content or ingredient, download the recipe to your own library with the click of a button, and add your comments and ratings for the recipes you use.
  3. Personalized reporting. 411Fit’s Net Calorie Intake report allows you to not only look at your net calories over time but also identifies days where you may be missing nutrition data. 411Fit’s Trend Analysis report lets you look for trends in your data. Plot multiple metrics on the same chart to see how your sleep affects your blood pressure or your sodium intake correlates to your weight measurements or any of a thousand different combinations.
  4. Extensive goal-setting capabilities. Wellness is a personal thing. 411Fit allows you to create goals and programming that helps YOU where YOU are at!
  5. Unique and individualized grading system. 411fit’s grading system provides users with immediate feedback on the impact of the choices they make with each and every piece of information entered. Users can see the progress that they are making long before the scale ever moves.
  6. 411Fit’s “What If?” analysis. This fantastic report allows you to hypothesize what you could have done differently to get closer to your personal goals. Try switching out food items, changing servings consumed or adding new foods to see how your grade would have changed.
  7. Mobile access. 411Fit’s mobile site lets you stay on track and in check when you are on the go. You are at your favorite restaurant but can’t decide whether to go for the salad or the sandwich. Thanks to 411Fit’s extensive database and our innovative “What If” feature, you can see the impact of either food selection on your nutrition grade – right there as you are standing inline waiting to order.
  8. Weight loss success tools. 54, 526 pounds have been lost on the 411Fit system!
  9. Access to experts…ANYTIME! Besides what you learn from just using 411Fit on a regular basis, we also provide access to experts in the areas of nutrition, exercise and general health. Read blogs written by our experts on topics that are pertinent to the sorts of challenges that you face daily, or contact them directly with specific questions via our “Ask An Expert” forum.
  10. A supportive community. Using 411Fit’s extensive social networking features, you can create your own support group of family and friends to encourage you along the way. With our vast array of community features – groups, blogs, forums, challenges, recipe exchanges and polls – you will never run out of new things to keep you engaged and invigorated. Compared to lone individuals, members who have social ties – whether in-site friend relationships or group membership – enjoy a 600% increase in weight loss and an extended commitment to return to the site!

Ready to Get Fit? Sign up today! www.411fit.com